Every man dreams of having rock solid abs. This is no secret that a well-toned body is judged primarily on the basis of the abs and if you don't have great abs, then it is considered tantamount to ineffective working out.
The problem with abs is that everyone has differing opinions regarding the best abs workout for men. Many people make the fatal mistake of just working out their abs muscles in the hope that this will result in six packs. Nothing can be further from the truth because your abs muscles are covered with fat and if you don't workout to shed off fat, they will forever stay concealed beneath the fat. You need to have a proper workout - one that will enable you to tone and shape your core while burning fat.
One effective solution for this is to incorporate compound exercises in your workout routine. Exercises like dead lifts can be an extremely effective ab workout. Men don't realize how important these compound exercises are for your abs. This is because these exercises are great fat burners, which help you to tone your body and get solid abs at the same time. Compound exercises pull your muscles and really make them work in order to build strength and lose fat.
The crunch is an exercise without which any abs workout for men is considered incomplete. There are different variations of the crunch, which will enable you to work different parts of your abs. You will be able to get excellent results if you focus on form and make sure that you execute the exercise properly. A common mistake that many people make is that they rush through the crunches thinking that they'll get a better workout with more quantity.
However, more is not always better when it comes to your body and especially ab workout. Men don't realize that they have to appreciate the limitations of your body. Furthermore, they should make sure that when they are doing abs exercises, all their focus should be on abs muscles.
Oftentimes, we make the mistake of rushing through the exercise because, let's face it, abs exercises are hard. We can feel the abs muscles burning when we are stretching them and this makes us coax ourselves into rushing through the exercise. When we do this, we sacrifice our form, which results in us using our back and shoulders to do the bulk of exercise for us. This, therefore, makes it extremely important to maintain proper form when exercising.
2012年7月31日星期二
2012年7月30日星期一
What Is the Best Total Gym Workout Routine
A total gym workout routine allows you to exercise every part of your body. Basically, this system facilitates the use of your own body weight for resistance. You do this by using cables and other accessories that you can attach to the bench or use separate from the main frame. In order for your total gym workout routine to work, you need to establish a good one. You need to create a good workout plan and you have to stick with it.
Muscle Endurance Routine
If you want to train your muscles to work longer, you should focus on a muscular endurance total gym workout routine. This is perfect for athletes who are training for specific sports like football, tennis or cycling. Muscular endurance training uses only 50 percent of the maximum weight. You also need to increase sets to 8-12 reps. A very good workout for muscular endurance is the circuit training routine which includes series of sets involving different kinds of exercises and doing all these exercises in 30 minutes to 1 hour.
Muscle Building Routine
Basically, if you intend to create bigger muscles, you need to focus on resistance exercises. You may also do fewer repetitions. Direct your efforts into building your muscles. With a high resistance total gym workout routine, you need to perform 6-8 repetitions and 3-5 sets of each high resistance exercise. You need to rest your body a day or two before you do the same exercises. However, if you have the time to train on a daily basis, you should focus on your upper body the first day, your lower body the next and so forth.
Cardio Workout Routine
If you are interested in losing weight or cardio workouts, you need to make sure that you lower your resistance level to your lowest. This will allow you to work faster or move faster. This will increase your heart rate to an aerobic level which will help you tone your muscles. By lowering the bench incline you will be able to decrease resistance and you can do various exercises like biceps curls, abs crunches and leg presses. To achieve maximum benefits, you need to increase your heart rate to 70-80% of your normal heart rate.
There are many total gym workout routine that you can do. Exercises vary, however, depending on your workout plan and your objectives. As long as you create a great workout plan and stick to it, there is no reason why you wouldn't be able to achieve your goals.
Muscle Endurance Routine
If you want to train your muscles to work longer, you should focus on a muscular endurance total gym workout routine. This is perfect for athletes who are training for specific sports like football, tennis or cycling. Muscular endurance training uses only 50 percent of the maximum weight. You also need to increase sets to 8-12 reps. A very good workout for muscular endurance is the circuit training routine which includes series of sets involving different kinds of exercises and doing all these exercises in 30 minutes to 1 hour.
Muscle Building Routine
Basically, if you intend to create bigger muscles, you need to focus on resistance exercises. You may also do fewer repetitions. Direct your efforts into building your muscles. With a high resistance total gym workout routine, you need to perform 6-8 repetitions and 3-5 sets of each high resistance exercise. You need to rest your body a day or two before you do the same exercises. However, if you have the time to train on a daily basis, you should focus on your upper body the first day, your lower body the next and so forth.
Cardio Workout Routine
If you are interested in losing weight or cardio workouts, you need to make sure that you lower your resistance level to your lowest. This will allow you to work faster or move faster. This will increase your heart rate to an aerobic level which will help you tone your muscles. By lowering the bench incline you will be able to decrease resistance and you can do various exercises like biceps curls, abs crunches and leg presses. To achieve maximum benefits, you need to increase your heart rate to 70-80% of your normal heart rate.
There are many total gym workout routine that you can do. Exercises vary, however, depending on your workout plan and your objectives. As long as you create a great workout plan and stick to it, there is no reason why you wouldn't be able to achieve your goals.
2012年7月29日星期日
Useful Indoor Bicycle Accessories For Home Workouts and Storage
Cyclists often buy bicycle accessories for their cycling needs at home like an indoor bicycle trainer or indoor bike rack. Both of these items are important parts of a cycler's daily routine. Therefore, finding the best models to meet the needs of the bicycle riders can help make everyday workouts more effective.
Many bikers buy bike racks for their cars, but don't think about getting one for their home or apartment. An indoor bike rack can really help to keep the indoors living space organized and in order. Having a designated space in the house or garage can help making storing cycling gear as well as the actual bike clean and neat. Knowing where to put things after a ride and knowing where to get ready before a workout can make a big difference in a person's daily routine.
Another indoors product that can help out cyclists of all skill levels is an indoor bicycle trainer. This can help with pedaling frequency and cycling rpm while being in the comforts of home. During the winter months, some places have severe temperatures like ice and snow as well as sub-zero climates, so cycling outdoors is not an option. Other highly dedicated cyclists will include bike trainers in their weekly routine for cross-training or to warm up and cool down before and after a ride or workout. Professional riders will use this to get the heart rate up at the race before it starts.
Bikers are usually focused on accessories that they can use on the bicycle or while outdoors to increase their performance. But, there are things that can be bought for use indoors like at home or apartments to augment workouts or simply make every day easier and more convenient. Those that embrace these other overlooked biking accessories will realize the potential of cycling gear that doesn't necessarily get mounted on a road or mountain bike frame.
For cyclists that want to get the most out of every day, having an efficient system for bike storage as well as indoor cycling training is important. However, like many products for sale in the marketplace, not all models are created equally with some better than others. Finding the best one at the best price is always the goal of every consumer. Doing a little research can go a long way to saving money on the best indoor bike rack models as well as an excellent indoor bicycle trainer for rainy days or cross-training.
Many bikers buy bike racks for their cars, but don't think about getting one for their home or apartment. An indoor bike rack can really help to keep the indoors living space organized and in order. Having a designated space in the house or garage can help making storing cycling gear as well as the actual bike clean and neat. Knowing where to put things after a ride and knowing where to get ready before a workout can make a big difference in a person's daily routine.
Another indoors product that can help out cyclists of all skill levels is an indoor bicycle trainer. This can help with pedaling frequency and cycling rpm while being in the comforts of home. During the winter months, some places have severe temperatures like ice and snow as well as sub-zero climates, so cycling outdoors is not an option. Other highly dedicated cyclists will include bike trainers in their weekly routine for cross-training or to warm up and cool down before and after a ride or workout. Professional riders will use this to get the heart rate up at the race before it starts.
Bikers are usually focused on accessories that they can use on the bicycle or while outdoors to increase their performance. But, there are things that can be bought for use indoors like at home or apartments to augment workouts or simply make every day easier and more convenient. Those that embrace these other overlooked biking accessories will realize the potential of cycling gear that doesn't necessarily get mounted on a road or mountain bike frame.
For cyclists that want to get the most out of every day, having an efficient system for bike storage as well as indoor cycling training is important. However, like many products for sale in the marketplace, not all models are created equally with some better than others. Finding the best one at the best price is always the goal of every consumer. Doing a little research can go a long way to saving money on the best indoor bike rack models as well as an excellent indoor bicycle trainer for rainy days or cross-training.
2012年7月27日星期五
Thinking about Finding The best Pre Workout Supplement for Muscle Constructing
If you want to pack on some significant muscle mass it is actually incredibly tough to steer clear of pre workout supplements inside your diet regime together with your coaching, simply because those types of supplement have the ability to adjust specific factors in your body so it'll grow to be significantly simpler to create muscle mass.
Especially 1 form of pre workout supplement is rather essential and nearly as significant as your diet plan itself, since this certain supplement makes it attainable for your muscles to take up a lot more nutrient for muscle grow.
We are talking about Nitric Oxide supplements also referred to as No2 plus the next generation the No3 supplements.
This can be deemed to be the best pre workout supplement because it have an capability to increase the blood flow in your body, that is the overlooked factor number one, in the event you don't feel you are acquiring adequate muscle mass from your challenging perform.
Nitric Oxide is getting produced by your body when the precursor and amino acid Arginine is present as well as the greater levels of Arginine you have got the greater your Nitric Oxide levels will likely be and also the superior blood flow you will have.
No3 will not only contain Arginine but Nitrate also which makes it to an even stronger precursor for Nitric Oxide and further muscle growth.
In the event you take a supplement like Cellucor No3 Chrome you might get to important positive aspects, a long-term and a brief term.
The brief term is the fact that you may encounter "The Pump" which implies your body are going to be added pumped up right just after your function out and remain that way for a longer time compared to not taking a Nitric Oxide supplement. The long term benefit is that your blood flow will come to be improved which indicates extra nutrients are going to be transported to the muscle cells so it will be considerably easier for them to grow.
Cellucor No3 Chrome is almost certainly the best nitric oxide supplement offered on the market simply because other ingredients are added also.
One of them is Norvaline which will support boost your body's Nitric Oxide levels not simply from a No3 product but in addition from other supplements you might take just like Creatine and protein.
This will double with the effects and your use of supplements will grow to be much much more successful and so will your diet plan and coaching.
So when you are on the lookout for the best pre workout supplement you need to take a closer look on No3 supplements like Cellucor.
Need to discover a lot more about best Nitric Oxide supplement and Cellucor No3 Chrome?
Especially 1 form of pre workout supplement is rather essential and nearly as significant as your diet plan itself, since this certain supplement makes it attainable for your muscles to take up a lot more nutrient for muscle grow.
We are talking about Nitric Oxide supplements also referred to as No2 plus the next generation the No3 supplements.
This can be deemed to be the best pre workout supplement because it have an capability to increase the blood flow in your body, that is the overlooked factor number one, in the event you don't feel you are acquiring adequate muscle mass from your challenging perform.
Nitric Oxide is getting produced by your body when the precursor and amino acid Arginine is present as well as the greater levels of Arginine you have got the greater your Nitric Oxide levels will likely be and also the superior blood flow you will have.
No3 will not only contain Arginine but Nitrate also which makes it to an even stronger precursor for Nitric Oxide and further muscle growth.
In the event you take a supplement like Cellucor No3 Chrome you might get to important positive aspects, a long-term and a brief term.
The brief term is the fact that you may encounter "The Pump" which implies your body are going to be added pumped up right just after your function out and remain that way for a longer time compared to not taking a Nitric Oxide supplement. The long term benefit is that your blood flow will come to be improved which indicates extra nutrients are going to be transported to the muscle cells so it will be considerably easier for them to grow.
Cellucor No3 Chrome is almost certainly the best nitric oxide supplement offered on the market simply because other ingredients are added also.
One of them is Norvaline which will support boost your body's Nitric Oxide levels not simply from a No3 product but in addition from other supplements you might take just like Creatine and protein.
This will double with the effects and your use of supplements will grow to be much much more successful and so will your diet plan and coaching.
So when you are on the lookout for the best pre workout supplement you need to take a closer look on No3 supplements like Cellucor.
Need to discover a lot more about best Nitric Oxide supplement and Cellucor No3 Chrome?
2012年7月26日星期四
The Best Workout Routine
The best workout routine is actually no routine at all... But the deliberate and conscious randomization and variation of training methods, stresses and intensities.
Most people are looking for the best workout routine... they want something they can do over and over again and get predictable results.
They saw what worked for so-and-so... and they want to be just like that.
Some famous person says they use the best workout routine... so it must actually be the best.
Right?
Sorry to be the one to break it to you... But there is no "One Size Fits All Absolute Best Workout Routine".
What works well for one person may not work at all for another... and what works well for you now will not continue to work well forever.
So does that mean we should just give up looking for an effective strength, conditioning and fitness program?... ABSOLUTELY NOT!
Just because the absolute best workout routine turned out to be a non-existent fable does not mean you should give up on the possibility of finding a successful workout program.
Nolan Ryan said... "Enjoying success requires the ability too adapt. You shouldn't outline a program and etch it in stone. We all have different physical limitations and skills that make us unique individuals. Try to make modifications in your program to enhance it. Only by being open to change will you have a true opportunity to get the most from your talent."
Basically, the trick is to look for a program that is effective in getting results, interesting to hold your attention, modifiable to your goals, needs, abilities and limitations and sustainable over time.
The answer to the frustrating no best workout routine dilemma is... No workout routine at all.
When we were children we would run, jump and play... and our physical fitness reflected this participation in random physical activity.
As we get older, we stop running, jumping and playing and search for the best workout routine to provide us with all the benefits of an active lifestyle.
Gyms, personal trainers and fitness experts all claim to have the best workout routine.
And some do... For them, at that particular moment in time.
But that does not mean they have uncovered the best workout routine for everyone.
My advice...
Look at strength, conditioning and fitness as a personal journey... and not a destination.
Stop looking for the best workout routine and start physically training.
Learn what works best for you, fortify your strengths and turn your weaknesses into newfound strengths.
Experiment, get out of mind-numbing routine and above all else... have fun.
I am sure that you will find that the physical and mental benefits of the deliberate and conscious randomization and variation of training methods, stresses and intensities will greatly outweigh any benefits gained from any so-called best workout routine.
The best workout routine... No routine at all.
Most people are looking for the best workout routine... they want something they can do over and over again and get predictable results.
They saw what worked for so-and-so... and they want to be just like that.
Some famous person says they use the best workout routine... so it must actually be the best.
Right?
Sorry to be the one to break it to you... But there is no "One Size Fits All Absolute Best Workout Routine".
What works well for one person may not work at all for another... and what works well for you now will not continue to work well forever.
So does that mean we should just give up looking for an effective strength, conditioning and fitness program?... ABSOLUTELY NOT!
Just because the absolute best workout routine turned out to be a non-existent fable does not mean you should give up on the possibility of finding a successful workout program.
Nolan Ryan said... "Enjoying success requires the ability too adapt. You shouldn't outline a program and etch it in stone. We all have different physical limitations and skills that make us unique individuals. Try to make modifications in your program to enhance it. Only by being open to change will you have a true opportunity to get the most from your talent."
Basically, the trick is to look for a program that is effective in getting results, interesting to hold your attention, modifiable to your goals, needs, abilities and limitations and sustainable over time.
The answer to the frustrating no best workout routine dilemma is... No workout routine at all.
When we were children we would run, jump and play... and our physical fitness reflected this participation in random physical activity.
As we get older, we stop running, jumping and playing and search for the best workout routine to provide us with all the benefits of an active lifestyle.
Gyms, personal trainers and fitness experts all claim to have the best workout routine.
And some do... For them, at that particular moment in time.
But that does not mean they have uncovered the best workout routine for everyone.
My advice...
Look at strength, conditioning and fitness as a personal journey... and not a destination.
Stop looking for the best workout routine and start physically training.
Learn what works best for you, fortify your strengths and turn your weaknesses into newfound strengths.
Experiment, get out of mind-numbing routine and above all else... have fun.
I am sure that you will find that the physical and mental benefits of the deliberate and conscious randomization and variation of training methods, stresses and intensities will greatly outweigh any benefits gained from any so-called best workout routine.
The best workout routine... No routine at all.
2012年7月25日星期三
Killer Pull-Ups, Brutal Sprints and a Nap for a Ski Champ
The Workout
Ms. Randall does two workouts each day. She trains with a private cross-country skiing club at Alaska Pacific University. She meets the team at 8:30 each morning for what is usually a 2?-hour workout on roller skis. Once a week, the team has a session that lasts as long as four hours and can include runs of 12 to 15 miles on mountainous terrain.
Enlarge Image
Mark Meyer for The Wall Street Journal
Ms. Randall does strength training at a local gym twice a week.
During the regular session, Ms. Randall and her teammates spend the morning skiing intervals up and down the area's hills. They will often cover more than 25 miles in a morning with ease, though the distance varies depending on whether the team is working on endurance or speed. Speed work requires interval training, which can be multiple one-minute bursts of sprinting with little rest in between.
The danger, Ms. Randall says, is the skis don't come with brakes, and skiers can reach 45 miles per hour on them. "If you have to stop suddenly, you pretty much have to dive off the road," she says. "That's why you wear a helmet."
After lunch and a nap, she works out on her own. Twice a week she does strength training at a local gym, though even that 90-minute session begins with a 30- to 60-minute run or roller ski. She says half of her exercises are weight-training focused on specific muscles, while the other half is focused on strengthening her core balance.
That's where the pull-up bar comes in. Ms. Randall will hang from the bar, bring her legs up into a pike position, then slowly lower them repeatedly. She'll do the same routine with weights strapped to her ankles. Then, keeping her ankles together and her legs raised, she'll swing legs back and forth in front of her face like windshield wipers. "Just as I start to get good at something, my trainer figures out something to add to make it harder," she says.
On other days, she works on her endurance, either roller-skiing or running for 90 to 150 minutes on the rolling trails near her house at what she calls a "conversational pace" of eight-minute miles. She'll often run with ski poles, and, this being Alaska, bells or pepper spray to ward off bears or moose. "The moose have this incredible knack of getting in between me and my car right at the end of my runs," she says.
Enlarge Image
Reuters
Ms. Randall at a Ladies' FIS World Cup qualifying race in February.
She also works in long-distance cycling, doing road work in the summer and mountain-biking in the fall. The off-season includes a two-week ski camp in May in Bend, Ore., and another weeklong camp on Eagle Glacier in Alaska in June, where she skis five hours a day.
This year, she will put in 10 days of skiing in an indoor ski tunnel in Sweden in August, then do a weeklong camp in Fairbanks, Alaska, in late October.
Ms. Randall does two workouts each day. She trains with a private cross-country skiing club at Alaska Pacific University. She meets the team at 8:30 each morning for what is usually a 2?-hour workout on roller skis. Once a week, the team has a session that lasts as long as four hours and can include runs of 12 to 15 miles on mountainous terrain.
Enlarge Image
Mark Meyer for The Wall Street Journal
Ms. Randall does strength training at a local gym twice a week.
During the regular session, Ms. Randall and her teammates spend the morning skiing intervals up and down the area's hills. They will often cover more than 25 miles in a morning with ease, though the distance varies depending on whether the team is working on endurance or speed. Speed work requires interval training, which can be multiple one-minute bursts of sprinting with little rest in between.
The danger, Ms. Randall says, is the skis don't come with brakes, and skiers can reach 45 miles per hour on them. "If you have to stop suddenly, you pretty much have to dive off the road," she says. "That's why you wear a helmet."
After lunch and a nap, she works out on her own. Twice a week she does strength training at a local gym, though even that 90-minute session begins with a 30- to 60-minute run or roller ski. She says half of her exercises are weight-training focused on specific muscles, while the other half is focused on strengthening her core balance.
That's where the pull-up bar comes in. Ms. Randall will hang from the bar, bring her legs up into a pike position, then slowly lower them repeatedly. She'll do the same routine with weights strapped to her ankles. Then, keeping her ankles together and her legs raised, she'll swing legs back and forth in front of her face like windshield wipers. "Just as I start to get good at something, my trainer figures out something to add to make it harder," she says.
On other days, she works on her endurance, either roller-skiing or running for 90 to 150 minutes on the rolling trails near her house at what she calls a "conversational pace" of eight-minute miles. She'll often run with ski poles, and, this being Alaska, bells or pepper spray to ward off bears or moose. "The moose have this incredible knack of getting in between me and my car right at the end of my runs," she says.
Enlarge Image
Reuters
Ms. Randall at a Ladies' FIS World Cup qualifying race in February.
She also works in long-distance cycling, doing road work in the summer and mountain-biking in the fall. The off-season includes a two-week ski camp in May in Bend, Ore., and another weeklong camp on Eagle Glacier in Alaska in June, where she skis five hours a day.
This year, she will put in 10 days of skiing in an indoor ski tunnel in Sweden in August, then do a weeklong camp in Fairbanks, Alaska, in late October.
2012年7月24日星期二
How to Give Yourself the Best Chance to Win With Your Sport Every Time
Attitude is Everything: It isn't what you do Physically, but how you think Mentally
I am going to show you how to absolutely give you the best chance to win with your sport - and life. All you need to bring to the table is your imagination.
What I mean by Attitude is that you have three choices with what and how you think. You can be negative, not care; which is worse than negative, or think positive towards every loss, tie or win. This attitude also applies with your goals or sport puzzles, as I like to say.
Thinking of winning or reaching your goal is like building a stunning puzzle you choose to build. When you build a puzzle, what is the first thing you do? You go down to the store to find one that appeals to your senses. You may be an outdoors person so you will get a nature looking puzzle or you may like sports, business, airplanes or even animal puzzles. Whatever the case, you will find the photo you want to build, where you want to build it; more importantly, you will know it will take patience to build your mind-blowing puzzle one piece at a time. Well, this analogy applies with every goal you want to reach with your sport and life.
The First Step is Crucial for Success:
What is the first step to being triumphant towards the end results with your small, medium, large or ultimate victory goal? This amazing step is actually - your real life imaginary sport puzzle/s. An exciting and enjoyable process because what ever you can imagine you will and can achieve. Just like building any puzzle of course, you need to know what the "picture" looks like. By knowing what your end result (picture) looks like will help you determine the course to laying out the pieces to put together your sport goal/s or sport puzzle, as I like to say.
Do you know the most exciting part of having your sport puzzle/s in place? By consistent action, and faith towards your sport puzzle and plan, you will begin the process to manifest your every desire with your sport. I do emphasize faith in the process because no journey to excellence is a smooth ride. You have to trust the process once it is started. There will be great times and challenging times, but by keeping the faith and accepting everything that comes your way is all part of the process concerning your vision, you will not only make the ride smoother, but also give yourself the best chance to win or reach your goals.
The Second Step that is Crucial for Success:
Define a rich description of your victory goals or sport puzzle (picture) as already accomplished. This is just one example: I just won and Olympic gold medal or getting a personal best time or getting in the shape you want to be in - what ever the case; what you see, hear, smell and feel after reaching your imaginary goals, is critical for your goals to become a reality.
Start with the most important goal you want to work on first. Then put in jam-packed colorful detail in writing- that means what you see, hear, smell, and feel, both internally and externally. Once you've got a written description of this image, you will need to commit an agreed amount of time to imagine this scene every day for 30 days like it has already happen. The more often you perform the mental exercise, the faster your desire will come to you. This is just how manifesting what you can imagine works.
So, you will need to answer these all important questions: You will want to write down what you see, hear, feel, and smell with what you have created in your mind (picture puzzle) with your rich description in the real world and picture in your mind. When you have written your description down, you will need to organize a time to read it out loud to yourself once or twice a day until you remember it. You can tweak it if need be until you are satisfied with it. The KEY here is writing it down as if you already feel you have this desire. It is like writing out a premonition you just envisioned. With practicing your description, you will be able to create this feeling at will.
The Third Step that is Crucial for Success:
This next process is absolutely necessary! By doing this exercise will actually increase your desire and belief system, in addition to manifesting your Victory Goals you desire to go after.
1) Schedule a time and imagine what you wrote down every day for 30 days. This is absolutely critical in creating what you envisioned.
2) Set aside at least one session per day, two is better, 3 is like missile fuel! You will create a belief and desire like no other. This only takes 2-10 minutes.
3) Practice the same time each day since this creates a habit, which makes it easier to follow through on a regular basis.
4) Find an accountability partner in the form of a Sport Performance/Life Coach, friend or partner.
Conclusion:
Ultimately, the choice is yours what your sports puzzle looks like and how much effort and time you want to put into making it come true. The absolute critical part for this to work is after you have created a clear sport puzzle (image) and rich description what it would feel like after you have accomplished what you envisioned is to be consistent with your mental exercises each and every day for 30 days. By just missing one day with what you are going to practice will mean you will need to start all over again until the 30 days is complete. The next step is to develop victory steps (plan of action) to get you there.
I am going to show you how to absolutely give you the best chance to win with your sport - and life. All you need to bring to the table is your imagination.
What I mean by Attitude is that you have three choices with what and how you think. You can be negative, not care; which is worse than negative, or think positive towards every loss, tie or win. This attitude also applies with your goals or sport puzzles, as I like to say.
Thinking of winning or reaching your goal is like building a stunning puzzle you choose to build. When you build a puzzle, what is the first thing you do? You go down to the store to find one that appeals to your senses. You may be an outdoors person so you will get a nature looking puzzle or you may like sports, business, airplanes or even animal puzzles. Whatever the case, you will find the photo you want to build, where you want to build it; more importantly, you will know it will take patience to build your mind-blowing puzzle one piece at a time. Well, this analogy applies with every goal you want to reach with your sport and life.
The First Step is Crucial for Success:
What is the first step to being triumphant towards the end results with your small, medium, large or ultimate victory goal? This amazing step is actually - your real life imaginary sport puzzle/s. An exciting and enjoyable process because what ever you can imagine you will and can achieve. Just like building any puzzle of course, you need to know what the "picture" looks like. By knowing what your end result (picture) looks like will help you determine the course to laying out the pieces to put together your sport goal/s or sport puzzle, as I like to say.
Do you know the most exciting part of having your sport puzzle/s in place? By consistent action, and faith towards your sport puzzle and plan, you will begin the process to manifest your every desire with your sport. I do emphasize faith in the process because no journey to excellence is a smooth ride. You have to trust the process once it is started. There will be great times and challenging times, but by keeping the faith and accepting everything that comes your way is all part of the process concerning your vision, you will not only make the ride smoother, but also give yourself the best chance to win or reach your goals.
The Second Step that is Crucial for Success:
Define a rich description of your victory goals or sport puzzle (picture) as already accomplished. This is just one example: I just won and Olympic gold medal or getting a personal best time or getting in the shape you want to be in - what ever the case; what you see, hear, smell and feel after reaching your imaginary goals, is critical for your goals to become a reality.
Start with the most important goal you want to work on first. Then put in jam-packed colorful detail in writing- that means what you see, hear, smell, and feel, both internally and externally. Once you've got a written description of this image, you will need to commit an agreed amount of time to imagine this scene every day for 30 days like it has already happen. The more often you perform the mental exercise, the faster your desire will come to you. This is just how manifesting what you can imagine works.
So, you will need to answer these all important questions: You will want to write down what you see, hear, feel, and smell with what you have created in your mind (picture puzzle) with your rich description in the real world and picture in your mind. When you have written your description down, you will need to organize a time to read it out loud to yourself once or twice a day until you remember it. You can tweak it if need be until you are satisfied with it. The KEY here is writing it down as if you already feel you have this desire. It is like writing out a premonition you just envisioned. With practicing your description, you will be able to create this feeling at will.
The Third Step that is Crucial for Success:
This next process is absolutely necessary! By doing this exercise will actually increase your desire and belief system, in addition to manifesting your Victory Goals you desire to go after.
1) Schedule a time and imagine what you wrote down every day for 30 days. This is absolutely critical in creating what you envisioned.
2) Set aside at least one session per day, two is better, 3 is like missile fuel! You will create a belief and desire like no other. This only takes 2-10 minutes.
3) Practice the same time each day since this creates a habit, which makes it easier to follow through on a regular basis.
4) Find an accountability partner in the form of a Sport Performance/Life Coach, friend or partner.
Conclusion:
Ultimately, the choice is yours what your sports puzzle looks like and how much effort and time you want to put into making it come true. The absolute critical part for this to work is after you have created a clear sport puzzle (image) and rich description what it would feel like after you have accomplished what you envisioned is to be consistent with your mental exercises each and every day for 30 days. By just missing one day with what you are going to practice will mean you will need to start all over again until the 30 days is complete. The next step is to develop victory steps (plan of action) to get you there.
2012年7月23日星期一
The power of spin: Hula hoop your way to happiness
Beset by memories of poor childhood co-ordination and playground ignominy, I approached this year's latest fitness craze with a certain sense of gloom. But it is hard to stay gloomy when you're flinging a day-glo hoop around your waist and waggling your hips like Ricky Martin.
Hula hooping first rose to prominence in the Fifties as a cheap and faddy phenomenon that somehow took hold of an entire planet's imagination. From housewives hooping at Butlins to kids on the beach, even geishas in their kimonos, the hula hoop has proved its universality and its timelessness. Like the bicycle and the slanket, it feels like one of those inventions that has just always been around. It was immortalised in the 1994 Coen brothers' film, The Hudsucker Proxy, with the line: "The hula hoop! You know – for kids!"
Except it isn't anymore. Those Fifties housewives had the right idea: there's nothing like developing your core strength (that is, your abs and stomach muscles) for keeping you trim. And there's no better way to give them a rigorous going over than to stand and loop the loop with a hoop for half an hour. "The reason it's such a good tool for exercise is that core strength is key to your whole body," says Marawa Wamp, a circus-trained hooper whose help I have enlisted. She has performed across the globe with companies such as Le Clique and now runs classes geared specifically towards teaching hula as a means of fitness. She also has an app that will teach you how to get started, as well as a few simple exercises.
"You can work on your calf muscles and do lots of chin-ups and have strong arms, but if your core's not right then forget it," she says. "Then there's the theory that... it's breaking up fat cells every time it runs over you – so it's a two-in-one: tightening up the core and keeping that area nice and firm."
Wamp has been hooping for 10 years and has the fluid-but-strong posture of a ballet dancer. Her shoulders are straight, she stands tall and she exudes sinuous strength. I want to be like her, I decide. I will slay all those memories of having a hoop flutter to the ground past my skinny pre-teen knees and I will master the hula hoop.
My first move is to Google for tips, of course, and in doing so I discover a whole hooping community, not to mention oodles of testimonials from women who claim it has changed their lives. People hoop at home or in the park, some dressed as fairies (not something I'm willing to try) or simply in their pyjamas. One woman, Jen Moore, claims to have lost 143lbs – just over 10 stone – by using her hoop at home as she watched television; she's now a spindly spokeswoman for Hoopnotica, the company that helped her get fit. It all serves to confirm my exercise-starved and indolent sofa dream of becoming incredibly thin by not doing very much.
Hoopnotica is one of many companies that have sprung up to teach the ways of hula to those looking to make their fitness regime slightly more fun. With its instructional workout DVD comes an adult-sized hoop that breaks apart and reassembles for ease of storage. It is much bigger than I remember; I feel like a dwarfed Saturn standing in the centre of it. "Most people I talk to about hula hoops say 'oh, I used to be able to do it when I was a kid, but not any more'," Wamp says. "But of course you can! They haven't thought about the fact that when they were a child, they were probably half the height and a bit smaller – so you need a bigger hula hoop. You want one that comes up to your hip. For most people, they pick up one of these and pretty quickly they can do it." She pauses. "For some people it can take a little longer."
Before I meet with Wamp, I have a go with my hoop at home in front of the the Hoopnotica DVD, which is presented by several gazelle-like winding creatures who promise that hooping will not only give me great abs but will also boost my confidence, sex drive and feelings of positivity. Having silently scoffed at this, I realise after a few minutes of gyrating in the way they tell me that I do feel slightly more confident. That's just what pelvis-thrusting can do for you, I suppose.
After a few false starts, I manage to keep the hoop up for more than three spins. Then six, then 12, then suddenly it just keeps going. I try hooping to the left and to the right; the DVD teaches me how to turn round in the hoop and to keep it spinning and how to walk around the room with it still whirring away. I am not very good at the last one, but there's time. I am thrilled, confident and filled with a boost in my feelings of positivity.
Terribly excited, I explain to Wamp when we meet that I've been doing the video and following the instructions and that, yes, I am now a hooper too. I can hoop for most of Madonna's new album, I tell her, although I'm not sure I'll bother listening to it all the way through again. But still.
"It's very difficult to engage your core," she smiles, ready to appraise my technique. "I thought I was doing it for a couple of years, even when I was performing, before I realised I wasn't actually using those muscles at all."
Oh. I have been doing it wrong, it turns out. Lesson one of hula hoping: simply spinning the hoop on your waist is not good at all if you're rocking back and forth on your feet, even if you do it for days and weeks on end. You'll burn some calories, but you won't get those stomach muscles working. The technique that Wamp teaches me is rather different, standing with my feet parallel and shoulder-width apart, then flicking the hoop around my middle by pushing out with my stomach as it comes into contact with my belly button. It is much harder and I can't do it. After three revolutions (achieved only with the momentum of me hurling it around myself in the first place), it simply clatters down to the floor again. Oh well.
Hula hooping takes practice and patience, but once you've mastered it, it's a bit like riding a bike. It works best when you simply don't think about it at all, but just let your body get into a rhythm and rely on it to remember when to flick. I'm no pro, but the creaking of my abdomen the next morning is proof enough that just a few spins will awaken even the most neglected of cores.
After 26 years of searching and despairing, I think I've found my sport.
Hula hooping first rose to prominence in the Fifties as a cheap and faddy phenomenon that somehow took hold of an entire planet's imagination. From housewives hooping at Butlins to kids on the beach, even geishas in their kimonos, the hula hoop has proved its universality and its timelessness. Like the bicycle and the slanket, it feels like one of those inventions that has just always been around. It was immortalised in the 1994 Coen brothers' film, The Hudsucker Proxy, with the line: "The hula hoop! You know – for kids!"
Except it isn't anymore. Those Fifties housewives had the right idea: there's nothing like developing your core strength (that is, your abs and stomach muscles) for keeping you trim. And there's no better way to give them a rigorous going over than to stand and loop the loop with a hoop for half an hour. "The reason it's such a good tool for exercise is that core strength is key to your whole body," says Marawa Wamp, a circus-trained hooper whose help I have enlisted. She has performed across the globe with companies such as Le Clique and now runs classes geared specifically towards teaching hula as a means of fitness. She also has an app that will teach you how to get started, as well as a few simple exercises.
"You can work on your calf muscles and do lots of chin-ups and have strong arms, but if your core's not right then forget it," she says. "Then there's the theory that... it's breaking up fat cells every time it runs over you – so it's a two-in-one: tightening up the core and keeping that area nice and firm."
Wamp has been hooping for 10 years and has the fluid-but-strong posture of a ballet dancer. Her shoulders are straight, she stands tall and she exudes sinuous strength. I want to be like her, I decide. I will slay all those memories of having a hoop flutter to the ground past my skinny pre-teen knees and I will master the hula hoop.
My first move is to Google for tips, of course, and in doing so I discover a whole hooping community, not to mention oodles of testimonials from women who claim it has changed their lives. People hoop at home or in the park, some dressed as fairies (not something I'm willing to try) or simply in their pyjamas. One woman, Jen Moore, claims to have lost 143lbs – just over 10 stone – by using her hoop at home as she watched television; she's now a spindly spokeswoman for Hoopnotica, the company that helped her get fit. It all serves to confirm my exercise-starved and indolent sofa dream of becoming incredibly thin by not doing very much.
Hoopnotica is one of many companies that have sprung up to teach the ways of hula to those looking to make their fitness regime slightly more fun. With its instructional workout DVD comes an adult-sized hoop that breaks apart and reassembles for ease of storage. It is much bigger than I remember; I feel like a dwarfed Saturn standing in the centre of it. "Most people I talk to about hula hoops say 'oh, I used to be able to do it when I was a kid, but not any more'," Wamp says. "But of course you can! They haven't thought about the fact that when they were a child, they were probably half the height and a bit smaller – so you need a bigger hula hoop. You want one that comes up to your hip. For most people, they pick up one of these and pretty quickly they can do it." She pauses. "For some people it can take a little longer."
Before I meet with Wamp, I have a go with my hoop at home in front of the the Hoopnotica DVD, which is presented by several gazelle-like winding creatures who promise that hooping will not only give me great abs but will also boost my confidence, sex drive and feelings of positivity. Having silently scoffed at this, I realise after a few minutes of gyrating in the way they tell me that I do feel slightly more confident. That's just what pelvis-thrusting can do for you, I suppose.
After a few false starts, I manage to keep the hoop up for more than three spins. Then six, then 12, then suddenly it just keeps going. I try hooping to the left and to the right; the DVD teaches me how to turn round in the hoop and to keep it spinning and how to walk around the room with it still whirring away. I am not very good at the last one, but there's time. I am thrilled, confident and filled with a boost in my feelings of positivity.
Terribly excited, I explain to Wamp when we meet that I've been doing the video and following the instructions and that, yes, I am now a hooper too. I can hoop for most of Madonna's new album, I tell her, although I'm not sure I'll bother listening to it all the way through again. But still.
"It's very difficult to engage your core," she smiles, ready to appraise my technique. "I thought I was doing it for a couple of years, even when I was performing, before I realised I wasn't actually using those muscles at all."
Oh. I have been doing it wrong, it turns out. Lesson one of hula hoping: simply spinning the hoop on your waist is not good at all if you're rocking back and forth on your feet, even if you do it for days and weeks on end. You'll burn some calories, but you won't get those stomach muscles working. The technique that Wamp teaches me is rather different, standing with my feet parallel and shoulder-width apart, then flicking the hoop around my middle by pushing out with my stomach as it comes into contact with my belly button. It is much harder and I can't do it. After three revolutions (achieved only with the momentum of me hurling it around myself in the first place), it simply clatters down to the floor again. Oh well.
Hula hooping takes practice and patience, but once you've mastered it, it's a bit like riding a bike. It works best when you simply don't think about it at all, but just let your body get into a rhythm and rely on it to remember when to flick. I'm no pro, but the creaking of my abdomen the next morning is proof enough that just a few spins will awaken even the most neglected of cores.
After 26 years of searching and despairing, I think I've found my sport.
2012年7月17日星期二
Exercise and Fitness - The Effectiveness of a Skipping Rope Workout
For many of us, the term skipping rope may induce memories of our days in our primary or elementary school school playgrounds, surrounded by giggly, pony-tailed girls desperate to impress and beat their friends with the amount of consecutive skips they were able to perform.
Don't let that put you off or fool you, however. They can provide adults with a fantastic and really effective workout opportunity. Using a skipping rope can tone your calves and thighs, and strengthen your chest, abdominal, shoulder and back muscles. It is also a great all-round cardiovascular workout.
Skipping ropes can be bought cheaply, and have the added benefit of being ultra-portable. Indeed, you can roll them up and carry them about with you wherever you go for an instant, on-the-spot fitness workout without the need for that much free space.
For those who may want to take their skipping workout a little more seriously, you will be pleased to know there are some higher-end skipping ropes with fitness and practicality - not just fun - being the main focal point of their design.
Many modern ropes are made from thin coated wire or heavy, high-tech polymers which make the rope more aerodynamically pleasing and allow them to turn faster and more consistently through the air when turned quickly. In addition to this, some have a kind of swivel action built between the handle and the rope, to ensure that tangling or twisting doesn't occur mid-workout.
Overall, a decent skipping rope (particularly one designed with adult fitness in mind) can prove to be a valuable addition to your fitness equipment inventory, and provide a great all-round body workout. Once you have tried it, you'll never think of skipping ropes in the same way again.
Don't let that put you off or fool you, however. They can provide adults with a fantastic and really effective workout opportunity. Using a skipping rope can tone your calves and thighs, and strengthen your chest, abdominal, shoulder and back muscles. It is also a great all-round cardiovascular workout.
Skipping ropes can be bought cheaply, and have the added benefit of being ultra-portable. Indeed, you can roll them up and carry them about with you wherever you go for an instant, on-the-spot fitness workout without the need for that much free space.
For those who may want to take their skipping workout a little more seriously, you will be pleased to know there are some higher-end skipping ropes with fitness and practicality - not just fun - being the main focal point of their design.
Many modern ropes are made from thin coated wire or heavy, high-tech polymers which make the rope more aerodynamically pleasing and allow them to turn faster and more consistently through the air when turned quickly. In addition to this, some have a kind of swivel action built between the handle and the rope, to ensure that tangling or twisting doesn't occur mid-workout.
Overall, a decent skipping rope (particularly one designed with adult fitness in mind) can prove to be a valuable addition to your fitness equipment inventory, and provide a great all-round body workout. Once you have tried it, you'll never think of skipping ropes in the same way again.
2012年7月16日星期一
Zumba Dance Shoes Are They Really Needed or Is It a Big Marketing Ploy
If you're like most people who are just getting started taking zumba, you're probably contemplating whether or not to spend a small fortune on a new pair of sneakers that you may or may not even need.
What is zumba anyway? Zumba is a high-calorie, fat burning, supersonic exercise program, that's easy to follow. (of course, the better the instructor the easier it is to follow). However, the moves are simple and the instructors use non-verbal leads.
Zumba is exhilarating and the red-hot Latin music takes your mind off of all of that fat burning, weight loss stuff. For a matter of fact, you won't even realize you're exercising until you get home.
Now at that point, don't be surprise if your stomach ends-up feeling like one person set on you and held you down, while someone else proceeded to beat your stomach like a drum.
Anyway, zumba is a craze that has taken the world by a storm and has been going strong for over 10 years. So if you're still questioning whether or not to purchase special shoes for zumba, don't think twice, unless, you want your feet to feel like your stomach.
Now the difference in a zumba dance shoes and regular athletic sneakers is all in the construction of the shoe. Think about how all of the other sneakers were created. Most sneakers were designed or created for a specific purpose or what the industry would call "a need"
For instance, runner shoes were designed for runner's specific problems. Next there were cross-training sneakers, which were designed to be more durable to handle the harsh punishment from the physical exercises.
All that being said, the Zumba founders and instructors, realized that the sneakers that were on the market was missing important elements: (1) a much lighter-weight shoe was needed (2) more flexibility was cruel (3) it needed to be multi-directional.
As a result zumba dance shoes were created. I've read numerous of testimonials of people whose feet would hurt them after taking zumba and once they switch their sneakers and purchase a much lighter, more flexible shoe, it made the world of difference.
Keep in mind that the "zumba brand" of sneaker isn't the only company manufacturing this type of sneaker.( which is called a dance-fitness sneaker) Other company's such as Nike, Puma and others have come up with their own version of dance-fitness sneakers.
There are many problems that can be associated with wearing incorrect shoes for specific sporting activities. According to recent research, it states that runners could apply as much force as 8 times their body weight, which could potentially injury their knees, feet, and ankles and other injuries.
What is zumba anyway? Zumba is a high-calorie, fat burning, supersonic exercise program, that's easy to follow. (of course, the better the instructor the easier it is to follow). However, the moves are simple and the instructors use non-verbal leads.
Zumba is exhilarating and the red-hot Latin music takes your mind off of all of that fat burning, weight loss stuff. For a matter of fact, you won't even realize you're exercising until you get home.
Now at that point, don't be surprise if your stomach ends-up feeling like one person set on you and held you down, while someone else proceeded to beat your stomach like a drum.
Anyway, zumba is a craze that has taken the world by a storm and has been going strong for over 10 years. So if you're still questioning whether or not to purchase special shoes for zumba, don't think twice, unless, you want your feet to feel like your stomach.
Now the difference in a zumba dance shoes and regular athletic sneakers is all in the construction of the shoe. Think about how all of the other sneakers were created. Most sneakers were designed or created for a specific purpose or what the industry would call "a need"
For instance, runner shoes were designed for runner's specific problems. Next there were cross-training sneakers, which were designed to be more durable to handle the harsh punishment from the physical exercises.
All that being said, the Zumba founders and instructors, realized that the sneakers that were on the market was missing important elements: (1) a much lighter-weight shoe was needed (2) more flexibility was cruel (3) it needed to be multi-directional.
As a result zumba dance shoes were created. I've read numerous of testimonials of people whose feet would hurt them after taking zumba and once they switch their sneakers and purchase a much lighter, more flexible shoe, it made the world of difference.
Keep in mind that the "zumba brand" of sneaker isn't the only company manufacturing this type of sneaker.( which is called a dance-fitness sneaker) Other company's such as Nike, Puma and others have come up with their own version of dance-fitness sneakers.
There are many problems that can be associated with wearing incorrect shoes for specific sporting activities. According to recent research, it states that runners could apply as much force as 8 times their body weight, which could potentially injury their knees, feet, and ankles and other injuries.
2012年7月15日星期日
Jumpstart Your Commitment to Fitness by Investing In a Treadmill
Working out on treadmills is one of the ways to lose weight, tone your body and build your body muscles. Treadmills are amongst the most popular fitness equipment in the gym, and many fitness conscious individuals are investing in this machine for their home gyms. Working on this fitness equipment helps to burn up much more calories without too much joint and muscle strain. Treadmills come with a number of features and functions, which help to derive increased training benefits from the fitness equipment. It is important to know that the high-end treadmills with advanced features come at a high price. However, you can get a basic treadmill which will serve you well and help you reach your desired fitness goals.
Why do you need a treadmill in your home gym?
There are a number of reasons why you might decide to invest in a treadmill for your home gym. Whether it is to save on gym membership fees, workout in privacy at home or simply due to time constrains; having a treadmill at home is the right step to kick-start your commitment to fitness.
- Treadmills offer a high degree of safety and they are designed for indoor use. Compared to running or jogging which are known to cause a lot of strain on the muscles; this fitness equipment is a great alternative for individuals who require low-impact workouts. The fitness machine comes with hand bars, proving the much-needed support when working out. A number of these machines also come with cushioning for the feet, absorbing the shock generated by the impact of the revolving belt.
- Having a treadmill at home is also convenient, and this fitness equipment can also be used at the office. You can essentially fit this workout equipment into your schedule, as opposed to creating time to go to the gym. Having one of these machines at hand guarantees that you can work out throughout the year despite changing weather conditions, without having to compromise on your weight loss goals.
- A good cardio workout can be obtained from treadmills, within a few minutes of exercising on these fitness machines. It does not matter whether you work out fast or slow; your cardiovascular muscles get a great workout and this in turn helps to improve your blood circulation, and an enhanced heart rate goes towards improving your overall health. Working out on a treadmill also helps to improve your breathing rate.
- The fitness machine also helps you burn up much more calories than other ordinary work out equipment. Research has shown that working out for approximately one hour on a treadmill helps you shed off about 870 calories.
How to ensure that you get a comprehensive and effective workout on a treadmill
It is always great to begin any workout session with a warm up. One of the warm up exercises that you can try out is stretching. This ensures that your muscles are relaxed reducing the chances of muscle pulls and strain on your joints.
Why do you need a treadmill in your home gym?
There are a number of reasons why you might decide to invest in a treadmill for your home gym. Whether it is to save on gym membership fees, workout in privacy at home or simply due to time constrains; having a treadmill at home is the right step to kick-start your commitment to fitness.
- Treadmills offer a high degree of safety and they are designed for indoor use. Compared to running or jogging which are known to cause a lot of strain on the muscles; this fitness equipment is a great alternative for individuals who require low-impact workouts. The fitness machine comes with hand bars, proving the much-needed support when working out. A number of these machines also come with cushioning for the feet, absorbing the shock generated by the impact of the revolving belt.
- Having a treadmill at home is also convenient, and this fitness equipment can also be used at the office. You can essentially fit this workout equipment into your schedule, as opposed to creating time to go to the gym. Having one of these machines at hand guarantees that you can work out throughout the year despite changing weather conditions, without having to compromise on your weight loss goals.
- A good cardio workout can be obtained from treadmills, within a few minutes of exercising on these fitness machines. It does not matter whether you work out fast or slow; your cardiovascular muscles get a great workout and this in turn helps to improve your blood circulation, and an enhanced heart rate goes towards improving your overall health. Working out on a treadmill also helps to improve your breathing rate.
- The fitness machine also helps you burn up much more calories than other ordinary work out equipment. Research has shown that working out for approximately one hour on a treadmill helps you shed off about 870 calories.
How to ensure that you get a comprehensive and effective workout on a treadmill
It is always great to begin any workout session with a warm up. One of the warm up exercises that you can try out is stretching. This ensures that your muscles are relaxed reducing the chances of muscle pulls and strain on your joints.
2012年7月13日星期五
Weight Loss Diet Plan for Women
Different people have different fitness goals; while some focus on having large, bulky muscles, other focus on losing weight. While some go to the gym everyday to tone their muscles and have more muscular definition, others go to develop firsthand knowledge about bodybuilding. Most women focus on having and maintaining a slim physique and having a toned muscular definition. However the secret to achieving any fitness goal is determination and just hard work.
Regardless of the fitness goals that you have and the training regimen that you have adapted, any good workout program has to include a proper diet. Particularly for weight loss purposes, a well balanced diet is imperative in order to give your body proper nutrition. However, some women in an effort to see drastic results reduce their food intake to the point where it becomes anorexic. A fitness goal should always be oriented for long-term results and you must be able to sustain it. A well-rounded physique requires a healthy lifestyle and not only a couple of hours at the gym.
Unfortunately, the dieting industry has undergone so many commercial infiltrations in creating weight loss diet plans for women, that for an inexperienced female, it has become exceedingly difficult to decide on a diet plan that is suitable for her. The basic function of a diet is to minimize the calorie intake of an individual so to maximize the results that follow regular exercising. A women's diet depends on her current food habits and how much of an effort she has to put into following the program.
Healthy diets include but are not limited to different fruits and vegetables and steamed protein like chicken or fish. Most dieting programs will also advise you on staying away from junk food like fried chicken and pizza or anything else that has been fried. The most efficient weight loss diet plan for women will focus mainly on complex fibers, protein and omega-three acids. Foodstuff containing carbohydrates and other forms of fat should generally be avoided. Most dieting programs are going to advise you on eating at least 4 times a day. The reasoning behind this rule being that by having regular intake of food in measured quantities one does not have to go hungry.
A weight loss diet plan for women is going to have limited choices of food but keep in mind that there are numerous innovative and tasty dishes that are based on the items listed in your plan. Once you can appreciate the functionality of a diet in your fitness program, you can come up with your own recipes and venture on to try new herbs and supplements.
Obviously, for some people it may be a bit difficult to exercise control. In situations where you cannot resist the urge to digress from your dieting program always remember your goals. You are making an attempt to lose weight because you want a long and healthy life. Doing exercises at the gym is simply not enough if you want to lose weight because, without food restrictions you will simply consume all the calories that you burn. Find a program that is based on your needs and aims, then losing weight will not seem like such a difficult task.
If you are serious about weight loss and seek a community of others all working together to help themselves go to my resource box below and click on the website link there now and enter you contact information to open the site.
Regardless of the fitness goals that you have and the training regimen that you have adapted, any good workout program has to include a proper diet. Particularly for weight loss purposes, a well balanced diet is imperative in order to give your body proper nutrition. However, some women in an effort to see drastic results reduce their food intake to the point where it becomes anorexic. A fitness goal should always be oriented for long-term results and you must be able to sustain it. A well-rounded physique requires a healthy lifestyle and not only a couple of hours at the gym.
Unfortunately, the dieting industry has undergone so many commercial infiltrations in creating weight loss diet plans for women, that for an inexperienced female, it has become exceedingly difficult to decide on a diet plan that is suitable for her. The basic function of a diet is to minimize the calorie intake of an individual so to maximize the results that follow regular exercising. A women's diet depends on her current food habits and how much of an effort she has to put into following the program.
Healthy diets include but are not limited to different fruits and vegetables and steamed protein like chicken or fish. Most dieting programs will also advise you on staying away from junk food like fried chicken and pizza or anything else that has been fried. The most efficient weight loss diet plan for women will focus mainly on complex fibers, protein and omega-three acids. Foodstuff containing carbohydrates and other forms of fat should generally be avoided. Most dieting programs are going to advise you on eating at least 4 times a day. The reasoning behind this rule being that by having regular intake of food in measured quantities one does not have to go hungry.
A weight loss diet plan for women is going to have limited choices of food but keep in mind that there are numerous innovative and tasty dishes that are based on the items listed in your plan. Once you can appreciate the functionality of a diet in your fitness program, you can come up with your own recipes and venture on to try new herbs and supplements.
Obviously, for some people it may be a bit difficult to exercise control. In situations where you cannot resist the urge to digress from your dieting program always remember your goals. You are making an attempt to lose weight because you want a long and healthy life. Doing exercises at the gym is simply not enough if you want to lose weight because, without food restrictions you will simply consume all the calories that you burn. Find a program that is based on your needs and aims, then losing weight will not seem like such a difficult task.
If you are serious about weight loss and seek a community of others all working together to help themselves go to my resource box below and click on the website link there now and enter you contact information to open the site.
2012年7月11日星期三
Extreme Weightless Circuit Training Leg Workout
Hi everyone and welcome to the extreme weightless circuit training leg workout that can be done literally anywhere! I know a lot of you out there think that the only way to build muscle and strength in your legs is by doing lifts with hundred of pounds but after you try this workout, let me know if you changed your mind.
The truth is you really don't need a lot, if any weight, to do an effective leg workout. All you need is the right exercises and you can build legs that look and are in dramatically better shape than any number of squats will do for you. Best of all, you can do this workout almost anywhere, even at home, and its a lot safer for you as you are not putting hundreds of pounds on your back!
This is a circuit training workout and there are 4 exercises per circuit with a moderate to high rep number per exercise. Depending on your physical ability, you are going to want to perform the circuit 3 to 5 times per workout. As this is circuit training, remember you are going to want to try and take as little rest as possible between exercises and between circuits. Concentrate on breathing properly on each rep and sticking to good form. Focus on telling yourself you can do it in times of fatigue.
Extreme Weightless Circuit Training Leg Workout - Perform 3 to 5 Circuits per Workout
Exercise 1: 3 Way Lunge
5 Three Way Lunges per Leg
Exercise 2: 1 Leg Twister Squats
12 Reps on Each Leg
Exercise 3: 1 Leg Physioball Circle Curls
6 Reps Clockwise & 6 Reps Counter Clockwise per Leg
Exercise 4: Mini Box Squat Jump
10 Reps
After the first circuit your legs are going to start to feel tired, but keep it going and you will see what type of a workout it is if you complete 5 circuits. This leg workout not only works your leg muscles but also requires a lot of balance and therefore working on your balance is another benefit to this workout, witch in the end, helps you be that more athletic.
Doing this type of training and moving from one exercise to another is the best way to burn fat, build muscle and get ripped. These types of workout, over a few months can drastically change your body and get you that ripped athletic physique that graces 90% of the fitness magazines published these days.
If you want to achieve a ripped, muscular body, you need to first plan out how to do it. The essentials are a workout and nutrition plan. Workouts similar to the one presented above are great if you are trying to get that athletes body but you need variety. You need variation on tempo, rep counts, and perform and go through circuit training and non circuit training phases in order to keep your muscles guessing and never letting them adapt to your works and thus continually progressing your transformation towards that lean, athletic and ripped look.
The truth is you really don't need a lot, if any weight, to do an effective leg workout. All you need is the right exercises and you can build legs that look and are in dramatically better shape than any number of squats will do for you. Best of all, you can do this workout almost anywhere, even at home, and its a lot safer for you as you are not putting hundreds of pounds on your back!
This is a circuit training workout and there are 4 exercises per circuit with a moderate to high rep number per exercise. Depending on your physical ability, you are going to want to perform the circuit 3 to 5 times per workout. As this is circuit training, remember you are going to want to try and take as little rest as possible between exercises and between circuits. Concentrate on breathing properly on each rep and sticking to good form. Focus on telling yourself you can do it in times of fatigue.
Extreme Weightless Circuit Training Leg Workout - Perform 3 to 5 Circuits per Workout
Exercise 1: 3 Way Lunge
5 Three Way Lunges per Leg
Exercise 2: 1 Leg Twister Squats
12 Reps on Each Leg
Exercise 3: 1 Leg Physioball Circle Curls
6 Reps Clockwise & 6 Reps Counter Clockwise per Leg
Exercise 4: Mini Box Squat Jump
10 Reps
After the first circuit your legs are going to start to feel tired, but keep it going and you will see what type of a workout it is if you complete 5 circuits. This leg workout not only works your leg muscles but also requires a lot of balance and therefore working on your balance is another benefit to this workout, witch in the end, helps you be that more athletic.
Doing this type of training and moving from one exercise to another is the best way to burn fat, build muscle and get ripped. These types of workout, over a few months can drastically change your body and get you that ripped athletic physique that graces 90% of the fitness magazines published these days.
If you want to achieve a ripped, muscular body, you need to first plan out how to do it. The essentials are a workout and nutrition plan. Workouts similar to the one presented above are great if you are trying to get that athletes body but you need variety. You need variation on tempo, rep counts, and perform and go through circuit training and non circuit training phases in order to keep your muscles guessing and never letting them adapt to your works and thus continually progressing your transformation towards that lean, athletic and ripped look.
2012年7月10日星期二
Forget the Idea of Butt Augmentation - Lift and Get a Butt With Hard Work and Dedication
Body image is everything to most. Do not let people fool you when they say that it is not. The first thing someone sees before they even hear you speak is your body. With that said "Butts" and they way they look are becoming more and more popular. Yes, people are checking out your rear end. A lot of people are also looking for ways to change the shape or size of their rear. There are a couple options out there to get the rear end that you would like. Working out, with allot of hard work and dedication you can achieve the rear you desire. And, there is plastic surgery where you pay allot of money for it to look the way you want it to. Well, most people do not have the money to get the surgery, so why not pay a little for Brazilian Butt Lift, and lift and shape the rear ourselves.
Brazilian Butt Lift, is a newer program. It will help you lift, shape, and do whatever you would like with your backside. With the use of cardio, dance, and other unique methods that are fun, but challenging to your glutes. So why go through the pain of surgery when that is just a quick fix that might not last. Instead do the Brazilian Butt Lift Program and make it last. and change your lifestyle while doing it. And, Brazilian But Lift will work for any shape, or size. So say goodbye to the booty you dread. And, hello to the one you always wanted.
Why Brazilian Butt Lift?
You will simply shape and tighten your glutes from every angle, while enjoying yourself.
It is not called Brazilian Butt Lift for nothing, it is especially designed to work that booty.
You will also trim down your hips, waist, and thighs while lifting your booty.
It will keep you interested because of the fun energy the program has.
You will get that rear that looks awesome, and get into great shape.
Brazilian Butt Lift, is a newer program. It will help you lift, shape, and do whatever you would like with your backside. With the use of cardio, dance, and other unique methods that are fun, but challenging to your glutes. So why go through the pain of surgery when that is just a quick fix that might not last. Instead do the Brazilian Butt Lift Program and make it last. and change your lifestyle while doing it. And, Brazilian But Lift will work for any shape, or size. So say goodbye to the booty you dread. And, hello to the one you always wanted.
Why Brazilian Butt Lift?
You will simply shape and tighten your glutes from every angle, while enjoying yourself.
It is not called Brazilian Butt Lift for nothing, it is especially designed to work that booty.
You will also trim down your hips, waist, and thighs while lifting your booty.
It will keep you interested because of the fun energy the program has.
You will get that rear that looks awesome, and get into great shape.
2012年7月9日星期一
10 Minute Belly Fat Burners
10-minute Workouts You Can Do At Home
A) Bodyweight Circuit
Prisoner Squats
Pushups
Pullups or Inverted Bodyweight Rows
Do 10 repetitions per exercise. Do not rest between exercises. Rest 30-60 seconds after completing the circuit and repeat until 10 minutes have elapsed.
B) Dumbell-Bodyweight Fusion Fat Loss Superset
Dumbell Split Squats
Decline Pushups
Do 10 repetitions per exercise. Do not rest between exercises. Rest 60 seconds after completing the superset and repeat until 10 minutes have elapsed.
C) Dumbell Upper Body Workout
DB Chest Press
DB Row
Do 10 repetitions per exercise. Do not rest between exercises. Rest 60 seconds after completing the superset and repeat until 10 minutes have elapsed.
D) Dumbell Total Body Workout
DB Incline Press
DB Reverse Lunge
Do 10 repetitions per exercise. Do not rest between exercises. Rest 60 seconds after completing the superset and repeat until 10 minutes have elapsed.
E) The Ultimate Dumbell Total Body Workout
DB Chest Press
DB Squat
Do 12 repetitions per exercise. Do not rest between exercises. Rest 60 seconds after completing the superset and repeat until 10 minutes have elapsed.
You'll be pleasantly surprised with how you feel at the end of the 10-minutes. And your metabolism will be elevated for a much longer period than if you trained in the fat-burn zone for 10-minutes.
In any case, if you find yourself with another 10 minutes, you can up the fat-burning ante by doing 10 minutes of intervals. This too is far more effective for fat loss and fitness than 10 more minutes in the "so-called" fat-burning zone.
A) Bodyweight Circuit
Prisoner Squats
Pushups
Pullups or Inverted Bodyweight Rows
Do 10 repetitions per exercise. Do not rest between exercises. Rest 30-60 seconds after completing the circuit and repeat until 10 minutes have elapsed.
B) Dumbell-Bodyweight Fusion Fat Loss Superset
Dumbell Split Squats
Decline Pushups
Do 10 repetitions per exercise. Do not rest between exercises. Rest 60 seconds after completing the superset and repeat until 10 minutes have elapsed.
C) Dumbell Upper Body Workout
DB Chest Press
DB Row
Do 10 repetitions per exercise. Do not rest between exercises. Rest 60 seconds after completing the superset and repeat until 10 minutes have elapsed.
D) Dumbell Total Body Workout
DB Incline Press
DB Reverse Lunge
Do 10 repetitions per exercise. Do not rest between exercises. Rest 60 seconds after completing the superset and repeat until 10 minutes have elapsed.
E) The Ultimate Dumbell Total Body Workout
DB Chest Press
DB Squat
Do 12 repetitions per exercise. Do not rest between exercises. Rest 60 seconds after completing the superset and repeat until 10 minutes have elapsed.
You'll be pleasantly surprised with how you feel at the end of the 10-minutes. And your metabolism will be elevated for a much longer period than if you trained in the fat-burn zone for 10-minutes.
In any case, if you find yourself with another 10 minutes, you can up the fat-burning ante by doing 10 minutes of intervals. This too is far more effective for fat loss and fitness than 10 more minutes in the "so-called" fat-burning zone.
2012年7月8日星期日
Local studio jumps into Zumba
It’s part dance party, part sweat-inducing workout. And when dancer Evelyn Cervera met fitness instructor Sylvia Ortega they knew they formed the ideal team to bring Zumba to the masses in a big way.
In October, they opened Latin Fitness Ztudio, the first all-Zumba fitness studio in Metro Vancouver, a 3,200-square-foot expanse of brightly painted walls, hardwood floor, gelled spotlights and disco lasers on Kingsway, next to the old Canadian Tire. Three times a day, seven days a week, they groove, shimmy and shake to the Latin rhythms of salsa, merengue, quebradita and cumbia music. Their clients, mostly women, come from as far away as Whistler and Langley to get in shape and have a good time.
“We try to turn it into a fiesta, make it a party,” says Ortega. “It’s like a workout in disguise.”
Which is just what attracted Cervera to Zumba in the first place. She’d been a dance instructor in her native Mexico, but when she came to Canada she found the workout options available to her at local gyms a little lacking in excitement. Until she found a Zumba class.
“I didn’t like to work out, but I love to dance,” says Cervera. “It was the perfect combination.”
It was at one of those classes where she met Ortega. They started choreographing their own routines. They built up their collection of upbeat Latin music to more than 100 CDs. They rented a small space in North Burnaby to conduct classes.
After a year of test driving their idea, building their client base and learning a few valuable business lessons along the way, they decided to jump in with both feet. They now have four qualified instructors as part of their team, they’ve developed Zumba programs for kids, older adults and even pregnant women and they recently diversified to include Reggaeton, a cardio workout set to Latin hiphop.
“We have to keep innovating to keep it going,” says Cervera.
Especially when this year’s hot workout is next year’s neglected DVD that’s buried in the bottom of the bargain bin at Walmart.
“We never know if it will go away,” says Cervera. “But as long as it works, and it’s fun, people will keep coming out.”
In October, they opened Latin Fitness Ztudio, the first all-Zumba fitness studio in Metro Vancouver, a 3,200-square-foot expanse of brightly painted walls, hardwood floor, gelled spotlights and disco lasers on Kingsway, next to the old Canadian Tire. Three times a day, seven days a week, they groove, shimmy and shake to the Latin rhythms of salsa, merengue, quebradita and cumbia music. Their clients, mostly women, come from as far away as Whistler and Langley to get in shape and have a good time.
“We try to turn it into a fiesta, make it a party,” says Ortega. “It’s like a workout in disguise.”
Which is just what attracted Cervera to Zumba in the first place. She’d been a dance instructor in her native Mexico, but when she came to Canada she found the workout options available to her at local gyms a little lacking in excitement. Until she found a Zumba class.
“I didn’t like to work out, but I love to dance,” says Cervera. “It was the perfect combination.”
It was at one of those classes where she met Ortega. They started choreographing their own routines. They built up their collection of upbeat Latin music to more than 100 CDs. They rented a small space in North Burnaby to conduct classes.
After a year of test driving their idea, building their client base and learning a few valuable business lessons along the way, they decided to jump in with both feet. They now have four qualified instructors as part of their team, they’ve developed Zumba programs for kids, older adults and even pregnant women and they recently diversified to include Reggaeton, a cardio workout set to Latin hiphop.
“We have to keep innovating to keep it going,” says Cervera.
Especially when this year’s hot workout is next year’s neglected DVD that’s buried in the bottom of the bargain bin at Walmart.
“We never know if it will go away,” says Cervera. “But as long as it works, and it’s fun, people will keep coming out.”
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